1. Improved cardiovascular health and reduced risk of cardiovascular illness

   Our hearts pump blood throughout the body to working muscles and organs during physical activity. With regular aerobic exercise, the force of the contraction of your heart will increase, making the transfer of oxygenated blood to working muscles and organs more efficient. Exercise also has been shown to lower blood pressure, which is a significant risk factor for stroke and heart attack.

2. Increased muscular strength

   You know that saying “If you don’t use it, you lose it?” They were definitely referring to muscle strength as you age. Regularly performing resistance training exercises using bodyweight or additional resistance (like dumbbells or resistance tubing) will maintain and even increase lean body mass, or the amount of muscle in your body. And the stronger you are, the more that you can do on your own without assistance, like getting up from a chair or carrying your groceries from the car into your home. 

3. Improved mobility and flexibility

   Joint stiffness becomes a more familiar feeling as we age. Connective tissue like tendons (which connect muscle to bone) and ligaments (which connect bone to bone) lose water as we age, making movement more challenging. And an inactive lifestyle can exacerbate this stiffness. Engaging in regular exercise can help lubricate our connective tissue so that we can maintain our mobility and flexibility and we can keep moving!   

4. Reduced risk of bone fracture

   During the aging process, bones lose calcium and other minerals, resulting in decreased bone density and increased bone fragility. The more fragile your bones are, the higher the risk of fracture. Regular exercise that includes both weight-bearing exercises and resistance training has been shown to increase bone density. So remember, strength training isn’t just for your muscles! 

5. Fall prevention

   Did you know the leading cause of both fatal and non-fatal injuries in older adults is falling? A fall can happen in an instant with or without warning. Staying active and incorporating exercises that develop strength, train balance, and improve agility and coordination will keep you on your toes instead of falling on (and possibly fracturing) something else.

6. Maintain cognitive health

   As we age it may take longer to learn something new or recall words or names, and skills like accuracy, speed, coordination, and balance all decrease. We already know that regular aerobic activity increases our heart’s efficiency to pump oxygen-rich blood to working muscles, but it also delivers oxygen and other nutrients to the brain. Researchers at The University of British Columbia have even discovered that regular aerobic exercise boosts the size of the hippocampus, the part of the brain that is involved in learning and verbal memory (Brinke, Bolandzadeh & Nagamatsu, 2014). So to stay sharp in your Silver Years, stay moving!

7. Improved mood and reduced symptoms of anxiety and depression

   Aging is a normal and inevitable process, but the idea of growing older can be a struggle for some. Chronic medical conditions, stressful life events, and worry over physical health can create feelings of anxiety. And while these things are unavoidable, physical activity can help combat feelings of anxiety and depression that can result. Physical exercise boosts levels of endorphins which naturally improve mood, along with serotonin levels which help regulate mood and sleep. Also, staying active can help older adults remain social, which helps combat feelings of loneliness and sadness that can result from social isolation.

8. Maintain your ability to live independently

   All of the benefits of regular physical activity — the reduced risks of cardiovascular disease, bone fracture, and falls, along with increased abilities to perform tasks alone and with confidence — they will all enable you to remain living independently. You can live your Silver Years on YOUR terms.

    

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Ready to start living your Silver Years with us?

We offer a diverse selection of senior-friendly land and water classes that will help you remain fit and healthy! See schedules.

Wondering how often you should exercise?

This will vary among individuals, but the Center for Disease Control recommends the following exercise durations for older adults:

For minimum health benefits: 

• Aerobic: 150 minutes per week at a moderate intensity (or 75 minutes per week at a vigorous intensity)
• Muscle Strengthening: 2+ days per week working all major muscle groups

For greater health benefits: 

• Aerobic: 300 minutes per week at a moderate intensity (or 150 minutes per week at a vigorous intensity)
• Muscle Strengthening: 2+ days per week working all major muscle groups